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AS Upper,Lower,FB

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Program Description

If you’re looking to build muscle and strength but don’t want to be in the gym for hours and hours and all week long this is the programme for you! Very sustainable and simple way of training hit each muscle group twice a week and lift heavy with intensity you do this and you’ll grow it’s very simple, I personally add 1-2 days of cardio along side how ever that be for yourself. Give it a go and let me know how you get on.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 09, 2025 12:02
  • Last Edited
    Jul 09, 2025 12:42
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Seated Hamstring Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Leg Press
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Split Squat (Dumbbell)
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Leg Extension
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7
Standing Calf Raise
4
10 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Dip (Weighted)
2
12-14 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Seated Row (Cable)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
2
12-14 reps
RPE 7.5
7A
Bicep Curl (Cable)
2
12-14 reps
RPE 7.5
7B
Tricep Pushdown (Cable)
2
12-14 reps
RPE 7.5
8
Neck Extension
5
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Hack Squat
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
4
Lat Pulldown
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
5
Overhead Press (Barbell)
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
6
Lying Leg Curl
1
1
6-8 reps
12-14 reps
RPE 8.5
RPE 7.5
7A
Incline Curl (Dumbbell)
2
12-14 reps
RPE 7.5
7B
Skull Crusher (Dumbbell)
2
12-14 reps
RPE 7.5
8
Hanging Leg Raise
3
AMRAP
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Cycling
1 Set
5 mins
@6
2
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
3
Leg Press
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
4
Split Squat (Dumbbell)
3 Sets
5 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
6
Leg Extension
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
7
Standing Calf Raise
4 Sets
10 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
3
Dip (Weighted)
2 Sets
12-14 Reps
@8.5
4
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
5
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
6
Lateral Raise (Cable)
2 Sets
12-14 Reps
@7.5
7A
Bicep Curl (Cable)
2 Sets
12-14 Reps
@7.5
7B
Tricep Pushdown (Cable)
2 Sets
12-14 Reps
@7.5
8
Neck Extension
5 Sets
20 Reps
@7.5
Day 3
1
Cycling
1 Set
5 mins
@6
2
Hack Squat
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
4
Lat Pulldown
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
5
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
6
Lying Leg Curl
1 Set
1 Set
6-8 Reps
12-14 Reps
@8.5
@7.5
7A
Incline Curl (Dumbbell)
2 Sets
12-14 Reps
@7.5
7B
Skull Crusher (Dumbbell)
2 Sets
12-14 Reps
@7.5
8
Hanging Leg Raise
3 Sets
AMRAP
@7.5